Countless diet and weight loss pills are added to store shelves each year. Some promise to help burn belly fat by curbing your appetite, while others claim to increase your body temperature to help you burn more calories. If you are skeptical of these products, or uncomfortable using pills to burn off your belly fat, you may be relieved to know that the best and healthiest way to lower your overall body fat is an improved diet and daily physical activity. Consult with your doctor before beginning a diet or exercise regimen.
Step 1
Start a strength-training program that includes at least two weekly workouts. Include exercises for your entire body, including your belly, legs, arms, legs, chest and back. Improving your muscle tone also helps improve your metabolism and enables your body to burn calories at a faster rate. According to the American College of Sports Medicine, you should do eight to 10 exercises and eight to 12 repetitions of each exercise.
Step 2
Perform high-intensity interval training (HIIT) two to three times a week. The American Council on Exercise says that higher-intensity activity burns more calories and body fat than lower-intensity exercise. To complete HIIT, you need to alternate slow intervals of cardio exercise with very fast-paced cardio exercise for 20 to 30 minutes. Choose a cardio exercise such as jumping rope or running, and make each interval last 30 to 90 seconds.
Step 3
Perform moderately-paced cardio exercise two to three days a week for at least 30 minutes. HIIT is too strenuous to perform each day, so working at a moderate pace on the other days can help you reserve energy and still burn calories and belly fat. Alternate between two to three types of cardio exercise to keep your workouts challenging and fun.
Step 4
Eliminate excess calories from your diet with portion control. Eat four to six smaller meals and eat slowly. Stop eating once you no longer feel hungry, instead of eating until you feel stuffed. Put your portions onto a plate instead of eating from the package.
Step 5
Make healthy substitutions in your daily diet to promote belly fat loss. Replace sugary beverages like soda, tea and lemonade with water. Reach for fruits, vegetables and low-fat dairy for in-between-meal snacks, instead of chips, cookies and candy.
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